2-3 Rounds

3-5 Jefferson curls
6-8/side ATG Split squats
10/side KB Side bends

Midline capacity

3-4 Sets of max rep GHD sit-ups in a 0:45 window, go every 2:00

AMRAP 8

Sets of 1-4 Strict ring muscle ups

Intent. Work on your ring muscle-up capacity by improving your strict muscle up strength. We are progressing from last week’s EMOM to an AMRAP. This means you get to control the rests between sets (this might allow you to accumulate more volume than EMOM, especially on sets of 1-2. It is also a chance to experiment with how long you need to rest between sets to recover sufficiently).
You can slow down the descent to build control and to get more out of each set.
Movement options. Seated muscle-up → Kipping ring muscle-up

15 min AMRAP box step-ups

BENCHMARK
For time with a partner:
90 snatches (42,5/60 kg)

SCALED WOD
For time with a partner:
60 snatches 

power clean + press & push press practice

5 sets of:
8 push up
5 TNG push press @ moderate weight, focus on technique
1' rest

BACK SQUAT

4x4
@75%
- rest as needed

BENCH PRESS

4x3
After each set: 4 strict c2b
Rest as needed

• käytä kumpparia chest to bareis apuna jossei muuten rinta osu tankoon
• hallittuja leukoja

DEADLIFT

1x20
3x10
Every 3min

sama paino kaikissa seteissä

LÄMMITTELY
2 kierrosta, 40s./20s.
1. Hiihto/soutu/pyörä
2. Seinällä toispolviseisonnassa rintarangan kierto oik.
3. Seinällä toispolviseisonnassa rintarangan kierto vas.
4. Tarjoilijakävely edestakaisin (vaihda kättä aina toisessa päässä)
5. Vapaa roikkuminen
6. AKK - lankku + jalan vienti ristiin ali ja rangan ojennus

VOIMAHARJOITTELU
Supersarjana
3-4 x 6/puoli yhden jalan kyykky käyntiasennosta
3-4 x 6/puoli yhden käden kulmasoutu
3-4 x 6 lattiapenkki kp

AMRAP 12min
6 x wall ball
8 x tempaus levypainolla
10 x landmine twist
12 x etuheilautus